How to do the Air Bike
Air Bike is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors.
Air Bike demonstration · © GymiaFit
Air Bike at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Air Bike step by step
- 1Lie flat on your back with your hands placed behind your head.
- 2Lift your legs off the ground and bend your knees at a 90-degree angle.
- 3Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- 4Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- 5Continue alternating sides in a pedaling motion for the desired number of repetitions.
Air Bike — questions
What muscles does the Air Bike work?
The Air Bike primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Air Bike?
None — the Air Bike uses your bodyweight only, so it works at home with nothing but floor space.
Is the Air Bike suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Air Bike?
3/4 Sit-up, 45° Side Bend, Alternate Heel Touchers train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Air Bike demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.